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This Week at Moving Mountains- Oct. 19th


Nice work Crew! We made it through our summer blocks! You know what that means... The seasons are changing and it's time to get ready for your favorite winter sports!


Ski Season training starts 10/26. Word on the street is that it's going to be a cold and wet year. It's time to get ready for those long deep days.


Monday-


Set 1

3 Rounds

10 Push Press

5 Box Jumps

Row 200m


Rest 60 sec


Set 2

3 Rounds


10 Front Squat Squats

4 Burpee w/ Lateral Hop Over Bar

Bike 45 sec


Rest 60 sec


Set 3

3 Rounds


10 KB Deadlift

30 sec Hollow Hold

25m/25m SA KB overhead carry

10x Bent over reverse fly


Tuesday-


Set 1

3x10 reps


Single Leg Squats- R

Single Leg Squats- L

DB Front Squat to Front Rack Step Up

10/10 Lateral DB Hops w/ Touch


Set 1

12 MIN AMRAP- Med Ball Circuit


1 min- Wall sit with 3 way taps- OH, R, L

15- OH Slams

1 lap- OH Walking Lunge

16- Rainbow Slams


Set 3- Core

3 x 10 Reps


Russian Triangles

GHD Hip Ext w/ Row

Weighted Sit Up

45 sec- Feet Elevated Supine Plank Hold


Wednesday-


Set 1

TEST- Deadlift- Establish a 1 rep Max


1×5 @ 50%

1×3 @ 60%

1×2 @ 70%

1×1 @ 80%

1×1 @ 90%

1×1 @ 95%

1×1 @ 100%


Set 2-

8 Rounds


8 Power Clean

8 Pull Ups


Rest 3 Min


Then

8 Rounds


6 Toes to Bar

8 Back Squats


Thursday-


Set 1-

E2MOM- 4 Rounds


300m Row every 2:00


2 min Rest then

Set 2

EMOM 10


Min 1

5 Box Jumps

5 Burpees


Min 2

5/5 Front Rack Reverse Lunge

5 Burpees


Set 3

15 Minute Grind


KB or DB option for all KB moves

5/5 KB Snatch

5/5 Standing Slasher

5/5 KB Lateral Box Step Up and Over

5/5 Kneeling Plate Half Moon


Flex Friday-


Set 1

Back/Bi's

3 Sets


10 BB Bent Over Row

10 DB Back Flys

Bicep Curl's 21's- 7 Reps, Hips to 90 degrees, 7 reps 90 degrees to shoulders, 7 reps full range

10 Chin Ups


Set 2

Lower Body Strength

5x5


5 Front Squats

5/5 Single Leg Squat to Box

5 DB Front Loaded Sumo Squats

1 min Wall Sit


Finisher

4 Rounds as fast as possible


15/18 Cal Fan Bike

10/10 Renegade Rows

20/20 Alt Leg V- Ups


Saturday Sweat

8 am

Free Community Workout

Sign up is required. All are welcome!

Non members email megan@movingmountainsmt.com to get signed up.


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